How Much Weight Should You Lift?
GYMDONE editorial team
The right working weight lets you complete the intended exercise with control and a useful level of effort. It depends on the movement, your experience and the number of repetitions you plan. Someone else's dumbbell or barbell weight is not a reliable starting point for your session.
Start with a practice set
Choose a light load and rehearse the movement before trying a demanding set. Check the setup, range of motion and whether you can keep the movement consistent. Increase in small steps during the warm-up rather than guessing a heavy working weight immediately.
For a new exercise, the first goal is learning what good repetitions feel like. If you are uncertain about technique, get help with the setup. A weight that forces you to shorten the movement or change position is too heavy for that version of the exercise.
Use repetitions in reserve
Repetitions in reserve, or RIR, describe how many more controlled repetitions you think you could complete. Leaving around two or three is a practical starting example for many general training sets; it is not a compulsory target or a precise measurement. Beginners often need practice to estimate it.
| What happens | Interpretation | Next step |
|---|---|---|
| You cannot reach the planned repetitions with good form | The load or target may be too demanding | Reduce the weight and reassess |
| You reach the target with a few clean repetitions left | A useful starting load | Record it and repeat |
| You could easily do many more repetitions | The set may be too easy for the intended effort | Try a small increase after resting |
| You feel sharp pain or lose control | This is not useful training effort | Stop and review the movement |
A worked example
Suppose your plan calls for eight repetitions on a chest-press machine. With 20 kg, eight repetitions feel controlled and you estimate that three more were possible. Record that result. If the same weight later allows ten controlled repetitions at similar effort, a small increase may be reasonable. Machine labels and equipment differ, so compare your own sessions on the same setup.
Our RPE and RIR guide explains effort ratings. The progressive overload guide shows how to adjust repetitions and load over time.
Keep the weight steady when needed
Not every session needs a heavier weight. Sleep, accumulated workload and unfamiliar equipment can change performance. Repeating a load with better control is still useful practice. Review several sessions before deciding the program has stopped working.
Common questions
Should I test my maximum to find a starting weight?
No. Gradual practice sets and a controlled working set can establish a starting point without a maximal attempt.
Do machines and dumbbells use comparable weights?
Usually not directly. Resistance, leverage and stability differ. Keep separate records for each exercise and equipment setup.
Source
ACSM 2026 guidance on individualising resistance training.
If recording the weight and repetitions makes the next session simpler, you can try doing that in GYMDONE.